 |
 |
 |
|
Blog Entry 1 Of 1
Previous Page | Next Page | View All | Latest Entries
|
|
|
Justin Woltering ICON MEN Trainer Blog: November 2009
|
|
|
|
|
|
|
|
GUYS BUST THAT GUT! BUILD MUSCLE AND BURN FAT IN 6 WEEKS!!!
KNOW CARBS FOR SIX PACK ABS
Are you ready to lose that gut? It's time to stop making excuses and start making changes! Whether it is getting back into shape or trimming off that last little bit of body fat on your lower abdomen, this will work for you. Dedicate yourself to these goals, and the sky is limit!
With all this talk about high carb, low carb, no carb diets; it's hard to decide what is right for you. A balanced diet of lean proteins, complex carbohydrates, and good fats is always best. Eating carbohydrates and protein together will keep you from having so many highs and lows throughout the day because it helps regulate your blood sugar from going too high or too low. This will keep you feeling great, and your muscles will thank you!
Everybody knows that we need lean protein from chicken, turkey, fish and other complete protein sources. Shoot for one to two grams of protein per pound of bodyweight. Over time, you will be able to tell how heavy a piece of meat is just by looking at it. Protein is the most important nutrient; this is because it is a thermogenic nutrient, meaning it takes a lot of energy for the body to break it down.
The carbohydrates however are a little trickier. It is essential to know what type of carbohydrates you are putting into your body. Simple carbohydrates are sugars known as monosaccharides, and are often man made. They are found in fruits, fruit juices, honey, jellies, soda pop and sugar. These carbs are broken down, digested, and absorbed with ease compared to complex carbohydrates. The result of this ease to digest is an increase in insulin levels, which greatly increases the chances of storing body fat.
Fiber has been a promising tool to achieve the coveted six pack abs. Fiber-type carbs include crunchy-hard-to-chew vegetables like broccoli, asparagus, green beans, and spinach that not only are low calorie, but are essentially calorie free! These carbs pass right through your body yielding no calories. In fact, they may end up costing you calories when the body uses its own fuel to try to gain fuel from the food. Enjoy an unlimited amount of healthy greens.
Complex carbohydrates are natural carbohydrate sources that include wild rice, yams, beans, corn, peas, oatmeal and many more. These complex carbohydrates are simply chains of simple carbohydrates. The speed at which they enter into the blood stream as glucose is much slower, thus they will yield less total insulin. Opting for these complex carbohydrates will increase energy levels and decrease excess body fat.
The final piece of the puzzle is the fat. Adding good fat to an already balanced diet will create a leaner more sculpted physique. Healthy fats from sources like olive oil, avocados and almonds will give the body the fuel it needs to turn your body into a fat burning furnace. Cook with these oils or use them on your salad as a dressing. The body will first use fats for energy then tap into your carbohydrate storage. Thus eating balanced meals will not only create the best looking physique possible but also give you more energy!
MIND OVER EVERYTHING
You don't need to be a scientist to understand how fat loss works. The most common questions I get asked via email are often times questions that people know the answers to. YOU HAVE TO TRULY WANT THIS!!! If you believe then you can achieve. Your mind is your most powerful tool when it comes to getting shredded.
You control your mind; your mind doesn't control you. Once you have accepted responsibility for actions and your honest desire is to get lean, you will succeed every time! There are bound to be cravings that are so serious you feel like you must cheat and many other desires along the way that you must resist in order to feel what it means to be RIPPED to the bone. It's a small price to pay for such a tremendous accomplishment!
THE WORKOUT I USED TO GET READY FOR THE ICON PHOTOSHOOT
This program is the key to gaining lean muscle while get leaner, harder and drier. The combination of perfectly timed cardio and high intensity fat burning workouts will leave you leaner than ever before!
I have often times been asked by clients what is the best time of the day to do cardio? The answer is simple, first thing in the morning on an empty stomach. Aerobic exercise relies primarily on fat for fuel. However, the amount of glucose or blood sugar in the blood influences how quickly the body will dig into body fat storage. Basically the person who eats carbohydrates before cardio burns much less body fat that the person who does not. Hit your morning cardio six days a week and you will be amazed at the new definition to you bring midsection.
High intensity is not only best for cardio, but also for shredding unwanted pounds through resistance training as well. This is not your fu-fu workout from an average trainer. This is a program used by top athletes, and I have found tremendous results with all levels of clientele from beginner to advance.
This new style of training is taking the world by storm, and it can help you no matter what your skill level is. This is a variation of a technique that has been around for a long time: train heavier at first, then finish by pumping as much blood into the muscle as possible. You will do three sets per exercise, and each set you will increase weight and decrease reps. All of your sets are a pyramid of 12, 10 and eight reps. Between every set you will stretch the muscle group you are working to make more room for the muscle to grow.
Next, you will finish off each move with seven sets in a row, with only a 30-second rest in between each set. During this 30-second rest period you will drink 4 oz. of water. So, if you do the math, you will need a large water bottle full before you begin the seven sets. You will shoot for exactly 12 reps on every set, and you can begin to decrease the weight after the third set. Make sure that you do not rest more then 30 seconds between sets - this is no time to be a wimp…get serious! Step up your intensity!
This program is sure to leave you with more muscle, less fat and the best pump of your life!
Your training split will be:
Cardio: Monday through Saturday: a.m.
Structured Resistance Training: p.m.
Monday: Biceps, Triceps, Calves
Tuesday: Legs, abs
Wednesday: Rest/Stretch
Thursday: Back, Calves
Friday: Chest, Triceps
Saturday: Shoulders, Biceps
Sunday: Rest/Stretch
Monday: Biceps, Triceps, Calves
Biceps:
Alt DB Curl (3 x 12, 10, 8)
Machine Preacher Curl (3 x 12, 10, 8)
Standing E-Z Bar Curl (7 x 12)
Triceps:
Close-Grip Bench (3 x 12, 10, 8)
Dips, weighted if possible (3 x 12, 10, 8)
Overhead Rope Extension (7x12)
Calves
Standing Calf Raise (3 x 12, 10, 8)
Leg Press Calf Raise (3 x 12, 10, 8)
Seated Calf Raise (7 x 12)
Tuesday: Legs, abs
Quads:
Leg extension (3 x 12, 10, 8)
Smith Machine Squat (3 x 12, 10, 8)
Leg Press (7 x 12)
Hamstring:
Lying Leg Curl (3 x 12, 10, 8)
Straight Legged Deadlift (3 x 12, 10, 8)
Seated Hamstring Curl (7 x 12)
Abs:
Hanging knee raise with twist (3 x 25-50)
Side plank (3 x 90 sec)
Decline crunches (3x 25-50)
Wed: Rest
Thurs: Back, Calves
Back:
Pull Ups (3 x 12, 10, 8)
Lat Pulldown (3 x 12, 10, 8)
Bent over barbell row (3 x 12, 10, 8)
Machine Row (3 x 12, 10, 8)
Cable Pullovers (7 x 12)
Calves: same as Monday
Friday: Chest, Triceps
Chest:
Incline DB bench press (3 x 12, 10, 8)
Incline DB fly (3 x 12, 10, 8)
Machine flat press (3 x 12, 10, 8)
Cable Flyes (7 x 12)
Triceps: same as Monday
Saturday: Shoulder, Biceps, Abs
Shoulders:
Overhead DB press (3 x 12, 10, 8)
Upright Row (3 x 12, 10, 8)
Lateral DB raises (7 x 12)
Biceps: same as Monday
Abs: same as Monday
FACT VS. FICTION
Doing over an hour of cardio a day will get you leaner faster.
FICTION: After an hour of cardiovascular exercise you often times risk becoming catabolic and muscle loss will be begin immediately. You will lose muscle mass thus slowing down your metabolism, making it more difficult to loose body fat.
The more you can bench press the bigger your pecs will get.
FICTION: When performing chest exercises remember that muscle fiber recruitment and muscle activation are key. I am sure we all know plenty of guys who can bench a lot but have the pec development of an 8th grader. While doing any chest press or fly it is easy to let your shoulders and triceps do the work.
TIPS FOR PERFECT PECS
TWO WORDS: CONSTANT TENSION
Keep your shoulder blades pinched back as much as possible
Never lockout your elbows
Use an extremely wide grip for barbell and dumbbell presses
Use dumbbell or pec dec flyes to finish, doing five sets in a row with 30 rest in between
---
Justin Woltering is a distinguished fitness expert and author. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the fitness industry. You can E-Mail Justin your feedback on his blog, or any other fitness or nutrition questions you may have.
|
|
|
|
|
|
|
|
 |
|
Justin Woltering | Tuesday, October 27th, 2009 @ 12:00 AM
|
|
|
Blog Entry 1 Of 1
Previous Page | Next Page | View All | Latest Entries
|
|
|
|
|
|
|
|
